AskTheTrainer.com Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS “21s” are 2 sets of 7 of the lying French press, and 1 set of 7 of close grip bench. You can also perform from the stability ball supine bridge position. Make sure your elbows point up towards the ceiling for the French press. Make sure you squeeze your arms to your sides for the close grip chest press. Usually “21s” are performed towards the end of your triceps workout. Great for men or women. If you experience elbow or shoulder pain, either adjust or stop. San Francisco Personal Training http

scoobysworkshop.com As withany dumbbell exercise, form is key if you want to maximize your muscle building efforts and minimize the chance of injury. Don’t use too much weight, if you can’t do the exercise slowly then you need to go lighter. Count aloud “one onethousand, two onethousand, three onethousand” on the way up and the way down, if you cant do this on this exercise then you are using too much weight. The reason this exercise method maximizes your muscle growth is because it confines the motion to the muscle you are trying to work out, if your body squirms, swings, and kicks, all you are doing is taking the focus away from the muscle you are trying to exercise. Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts. For more information on home workouts, please see my free website (no advertising either) fitness.scoobysworkshop.com Nutrition is key to being able to add muscle! I cover nutrition on my website, if thats not detailed enough for you I have reviewed and recommended some excellent books scoobysworkshop.com Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically …

the key for breaking through your next plateau. The Barbell Military press is one of the best exercises for developing Herculean-like shoulders, yet controversy over which type of technique is better ensues. The “NEVER DO THAT” philosophy is thrown out the window as OUR side is voiced by none other than our very own Jim Stoppani PhD. … muscle fitness training reverse-grip “reverse grip” “bench press” “muscle and fitness” “muscle & fitness” health exercise workout gym weights bodybuilding …

the key for breaking through your next plateau. The Barbell Military press is one of the best exercises for developing Herculean-like shoulders, yet controversy over which type of technique is better ensues. The “NEVER DO THAT” philosophy is thrown out the window as OUR side is voiced by none other than our very own Jim Stoppani PhD. … muscle fitness training reverse-grip “reverse grip” “bench press” “muscle and fitness” “muscle & fitness” health exercise workout gym weights bodybuilding …

the key for breaking through your next plateau. The Barbell Military press is one of the best exercises for developing Herculean-like shoulders, yet controversy over which type of technique is better ensues. The “NEVER DO THAT” philosophy is thrown out the window as OUR side is voiced by none other than our very own Jim Stoppani PhD. … muscle fitness training reverse-grip “reverse grip” “bench press” “muscle and fitness” “muscle & fitness” health exercise workout gym weights bodybuilding …